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Spaghetti Squash with Red Sauce

 Spaghetti Squash with Red Sauce
This fabulous, meatless main dish is a great way to get the kids to eat lots of vegetables…and a great way for you to use some of the fresh harvest from your garden. — Kathryn Pehl Prescott, Arizona
6 ServingsPrep: 25 min. Cook: 15 min.


  • 1 medium spaghetti squash (about 4 pounds)
  • 2 cups chopped fresh tomatoes
  • 1 cup sliced fresh mushrooms
  • 1 cup diced green pepper
  • 1/2 cup shredded carrot
  • 1/4 cup diced red onion
  • 2 teaspoons Italian seasoning
  • 1/8 teaspoon pepper
  • 1 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 can (15 ounces) tomato sauce
  • Grated Parmesan cheese, optional


  • Cut squash in half lengthwise; discard seeds. Place squash, cut side
  • down, on a microwave-safe plate. Microwave, uncovered, on high for
  • 14-16 minutes or until tender.
  • Meanwhile, in a large skillet, saute the tomatoes, mushrooms, green
  • pepper, carrot, onion, Italian seasoning and pepper in oil for 6-8
  • minutes or until vegetables are tender. Add garlic; cook 1 minute
  • longer. Stir in tomato sauce; heat through.
  • When squash is cool enough to handle, use a fork to separate strands.

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Spaghetti Squash with Red Sauce (continued)

Directions (continued)

  • Place squash on a serving platter; top with sauce. Sprinkle with
  • cheese if desired. Yield: 6 servings.
Nutritional Facts: 3/4 cup squash with 1/3 cup sauce (calculated without Parmesan cheese) equals 135 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 372 mg sodium, 25 g carbohydrate, 6 g fiber, 4 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1/2 fat.